We would like to share an interview with a guru who knows everything there is to know about running fast. Explosiveness is the name of the game. Here are the main takeaways:

Excessive knee flexion - flicking the heel back – shuts off the hip flexor muscles
o resulting in a loss of power

Correct technique for running fast:
o start by pulling the hip forward and popping the thigh, moving the leg from the back of the body to the front of the body
o pull the leg forward before pushing all the way down
o keep the ankle cocked
o keep toes behind the knees and strike the ground

Use a camera to film yourself doing exercise and correct your position

The capacity to use stored elastic energy in the contractile and non-contractile part of your muscle is even more important than muscle contraction

The capacity to use bounce can be reprogrammed with a series of exercises aiming to teach you how to put big force into the ground in a short amount of time, in the proper direction and through the optimal range of motion. For instance:
o countermovement jumps where you drop down and quickly bounce up
o death jumps where you jump from a box, and learn to land on the ground at 120 milliseconds

The standing long jump is an exercise that represents your power-body weight ratio, predicting your ability to accelerate body mass, which is especially critical in the 100m race

Body type does not necessarily determine how fast you can run
You can watch the full interview here.